Target Heart Rate Calculator
Calculate target heart rate zones for cardio exercise based on age and fitness.
Target Heart Rate Calculator
Calculate target heart rate zones for cardio exercise based on age and fitness.
Body Fat Percentage — U.S. Navy Method
ℹ️ For males. Female formula additionally requires hip measurement. Margin of error ≈ ±3%.
Disclaimer
Results provided by this calculator are for informational and educational purposes only. They are based on the values you enter and standard formulas, and should not be considered financial, medical, legal, or professional advice. Always consult a qualified professional before making important decisions based on these results. Roughtools makes no warranties regarding the accuracy or completeness of these calculations for your specific situation.
Frequently Asked Questions
Pro Tips
Body fat percentage, not BMI, determines whether you're overfat. Someone with 30% body fat at "normal" BMI (skinny fat) has the same metabolic risk as an overweight person.
The Navy method used here has a ±3-4% margin of error. DEXA scans are most accurate but expensive — good for periodic validation, not daily tracking.
Reducing body fat while maintaining muscle mass (recomposition) is the goal — not just weight loss. Track body fat %, not weight, to confirm you're losing fat not muscle.
Men below 6% and women below 14% body fat reach essential fat levels needed for organ function — do not target these for general health and fitness goals.
When to Use This Calculator
Measure body fat percentage at baseline before a diet and training program to track fat loss vs muscle gain.
Check body fat percentage monthly to confirm fat loss progress, especially if weight on the scale isn't changing.
Find your current body fat percentage and set a realistic target (e.g., reach athlete category for your sex).
Estimate body fat before a military, fire department, or athletic physical where body composition standards apply.
Calculate body fat alongside BMI to get a complete picture when BMI alone gives a misleading result.
About the Target Heart Rate Calculator
This target heart rate calculator computes your five heart rate training zones — recovery, fat burn, aerobic, anaerobic, and max VO2 — using both the standard age-based formula (220 − age) and the more accurate Karvonen formula (which incorporates your resting heart rate). Enter your age and resting heart rate for personalized training zones. Built for runners, cyclists, triathletes, and anyone using heart rate monitor–based training.
How to Use the Target Heart Rate Calculator
- 1
Enter your age to calculate max heart rate (220 - age).
- 2
Measure and enter your resting heart rate (count pulse for 60 seconds upon waking).
- 3
See five training zones: recovery, fat burn, aerobic, anaerobic, and max/VO2.
- 4
Note the BPM range for each zone and what type of training each zone produces.
- 5
Match your training intensity to the correct zone for your workout goal.
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